Candito 6 Week Program.xlsx - Candito 6 Week Strength...

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Candito 6 Week Strength PrograComplete the fields in blue, and excel will automatically formulate your workouts, each week is printableWhat date do you want to start the Program?DateSunday, November 27, 16Do you track your weights in kilograms or pounds?Weights inlbWhat are your 1RM's for the following lifts?Bench Press190lbSquat270lbDeadlif344lbChoose Your Preferred Accessory ExercisesUpper Back Exercise #1 (horizontal pull)Dumbbell RowShoulder ExerciseStanding Dumbbell OHPUpper Back Exercise #2 (vertical pull)Weighted Pull-upAdditional InformationMR = Max RepsMR10 = Max Reps but no more than 10.Deadlif Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.If you ever fail a required rep, reduce your max by 2.5%.
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Week 1 - Muscular Conditioning (W/ Moderate Difficulty)Sunday, November 27, 16Set 1Set 2Set 3Set 4SquatWarm Up215 x6215 x6215 x6215DeadlifWarm Up275 x6275 x6Weighted Pull UpsWarm UpBiceps CurlsWarm UpSet 1Set 2Set 3Set 4Bench PressWarm Up95 x10130 x10145 x8145Dumbbell RowWarm Upx10x10x8Standing Dumbbell OHPWarm Upx12x12x10Weighted Pull-upWarm Upx12x12x10Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12Wednesday, November 30, 16Set 1Set 2Set 3Set 4Bench PressWarm Up95 x10130 x10145 x8145Dumbbell RowWarm Upx10x10x8Standing Dumbbell OHPWarm Upx12x12x10Weighted Pull-upWarm Upx12x12x10Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12Thursday, December 1, 16Set 1Set 2Set 3Set 4SquatWarm Up190 x8190 x8190 x8190DeadlifWarm Up240 x8240 x8Optional Exercise 1Warm UpOptional Exercise 2Warm UpFriday, December 2, 16Set 1Set 2Set 3Set 4Bench PressWarm Up150 xMRDumbbell Row
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